The Demons' commitment to becoming one of the league's hardest-running teams cannot be questioned. Several players returned to pre-season training before Christmas early, while their bond was so strong during the Christmas and New Year break that many gathered with a teammate or in groups to complete their individually tailored programs.

Where Christmas is seen as a time to gorge on treats, the rebuilding Demons remained cautious, realising there would be a testing three-kilometre time trial on Friday at the end of their first week back of training to assess just how disciplined they had been.

That time trial around Princes Park was won by Tom McDonald, with Rohan Bail and Jordie McKenzie rounding out the top three.

Vince, who is back in full training after recovering from shoulder surgery, said he and his teammates had returned to training in good shape.

"I think a lot of people had this date scratched into their diary. I certainly did. I was thinking any time I ate something or drank something, I was thinking of this day," he said.

The former Crow said the task, beginning when matches resume next month, would be to prove the Demons were an on-field running force. This will involve hard two-way running, something some players struggled with last season under the heightened demands of new coach Paul Roos.

"We have some players that can really run. We have got some elite runners in our group. It's just transforming that into game-day running," Vince said.

He said Roos' expectations heading into the Christmas break had been clear.

"We tried to get together and train as much as we could with someone. As I said, the expectation was to follow the program exactly as it is. Roosy expects nothing less," he said.

The Demons continue to espouse the benefits of their high-fat, low-carbohydrate diet, based on the paleo version that sports stars in Australia and overseas have embraced.

"I gave myself one or two days [off] over Christmas," Vince said.

"Everyone's pretty good with it. A lot of guys have lost a bit of weight but not lost any strength, so I see it as a positive so far.

"I don't feel any less energised and I'm a bit lighter myself as well. Hopefully, that can transfer into some good results come the season."

Skipper Nathan Jones, recovering from a sore heel, an injured Jack Trengove, on crutches and with his foot in a moon boot, Jack Watts, on the mend from a groin strain, and young forward Jesse Hogan, with whom the Demons have adopted a cautious approach, did not take part in the time trial.

Watts has been training hard and is likely to rejoin the main group at next week's training camp in Maroochydore, where decisions on the composition of the leadership group and Roos' game plan will be addressed.

Vince said he looked forward to a fit and healthy Hogan - whom the Demons hope will be a key cog for the next decade - taking to the field.

"I would love to have some of his talent and running ability. Everyone has been talking about it a lot over the last couple of years - he is someone pretty special. I can't wait for him to get out there," he said.